Innholdsfortegnelse for May 2017 i Men's Fitness South Africa

Positivity So much has happened in our beautiful country over the past couple of weeks. As a result, we’ve been downgraded by two very significant ratings agencies in the span of a few days. At the moment all seems to be very doom and gloom. I myself was in a pretty negative space for a few days there. Late one night, after returning from my best friend’s four-day bachelor party in Cape Town, I was feeling rather fragile while scrolling through my Instagram timeline. Then I saw a familiar quote from a poem that pretty much realigned everything for me. The powerful message by Marianne Williamson has been used in numerous movies and plays, and by coaches all over the world in a bid to motivate their troops for battle.…

Dietitians often caution against eating lots of high-energy foods, like nuts, to avoid putting on kilograms. But a one-year study presented at a recent Experimental Biology conference in the USA found that when subjects ate up to 15% of their daily calories in walnuts, it had no effect on their body weight, and even reduced their LDL (bad) cholesterol levels compared with non-nut eaters. And that wasn’t the only great walnut-centric revelation to come out of the meeting: A USDA study found that just 43 grams of walnuts a day can change your gut bacteria in a way that helps decrease inflammation and cholesterol, potentially improving heart health. Another study from the University of Georgia, USA, showed that diets high in polyunsaturated fats — like those found in walnuts —…

• No matter where you go, it pays to have healthy snacks in small, cheat-deterring portions on hand. If you snack from those instead of larger bags or boxes, you’ll eat half as many calories, a study in the International Journal of Obesity found. These guy-appropriate, 200 (ish) calorie munchies will take the edge off hunger and keep your metabolism firing high. And for more ideas plus clever ways to tote your mini meals, go to mensfitness.co.za NOTE: Macros below are listed as: (Calories/Protein grams/Carb grams/Fat grams). Healthy, Hearty Snack Packs 1. 2 Babybel cheeses, 1 apple (235/11/25/12) 2. Hard-boiled egg, half an avocado, packet of chilli sauce (192/8/6/15) 3. Granny Smith apple, 14 grams (about seven) walnuts (182/4/26/9) 4. Banana, 40 grams (about ¼) 85% dark chocolate bar (170/2/30/6)…

The guy’s guide to spending money IF YOU’RE LIKE ME, you see the word “used” in front of “tech” and you instantly think “junk” — outdated smartphones and virus-hobbled computers. And that’s a shame. Because used tech doesn’t have to mean bad tech. In fact, buying second-hand computers, tablets, and smartphones isn’t just an ethical move — after all, e-waste is a growing global problem — it’s a terrific way to score a total steal. That used smartphone? It could be brand new yet cost 40% less because the first buyer changed his mind about the model. That refurbished iPad could be a rejected birthday gift (wrong colour!) that was never even turned on. And the biggest source of second-hand stock? Trade-ins for newer models, though the current ones are…

LOOK GREAT CONFIDENCE Whether you’re headed to an important interview, off to another day of work, or already having lunch meetings with your fellow execs, being well dressed and presenting yourself in the best way possible is vital to your success and progression in the working world. First impressions can last a lifetime, so we’re here to help make a lasting one that’s guaranteed to fast-track your progress up the ladder towards corporate success. You could easily head off to Brioni and scoop up a bespoke designer plaid suit for a healthy sum of cash, or you could follow our step-by-step strategy on how to get this impeccable look for less. The Suit Substitute the bespoke three-piece for this effortlessly sleek two-piece Limited Edition number. Add a little edge when…

Sunday 1) Roast two juicy Whole Chickens To have enough chicken for the week, roast two birds at once. Slather both with olive oil and salt/pepper; stuff one with halved lemons and the other with fresh thyme and a head of garlic cut in half. Roast at 190° till the thighs register 75° (50–60 minutes). Serve 1 breast with rice/quinoa and fresh spinach sautéed with garlic/onion. SMART MOV E : Buy loads of spinach, make extra rice, and chop tons of garlic/ onion to use all week. Monday 2) Toss it into a Veggie-Rice Bowl In a bowl, mix fresh spinach, chopped garlic/onion, warm brown rice — it’s superfilling and has a great nutty flavour — and a breast’s worth of chunked chicken (steam them in a pot, or nuke…

YOU DON’T HAVE TO RUN a marathon to prove you’ve got some kick-ass endurance. Think of conditioning as real-world functional fitness — how your body supplies energy efficiently to meet the demands of everyday activities, whether it’s playing with a nephew or just strolling through the city. THE TEST Max aerobic speed assessment HOW TO DO IT: Hit the gym and tackle LeBron James’ favourite total-body, vertical climbing machine: The VersaClimber; or visit your local soccer stadium and find a section with roughly 40 to 50 rows of seats. GOAL: Climb 800 feet on the vertical climbing machine in under five minutes, or sprint to the top of the stadium seven times (and back down) in under five minutes. THE RESULTS IF YOU PASSED: You’re in such good shape that…

The US Coast Guard rescue swimmer test starts with the equivalent of wrestling a linebacker in a hurricane, and gets worse from there. Called the Multi — short for Three-Man Multiple Rescue Scenario — it’s the final test a US Coast Guard airman must pass to become an Aviation Survival Technician (AST), an elite swimmer who leaps into water out of a helicopter and hauls drowning mariners to safety. “The Multi is a fitness test, but it’s also a gut-check test”, says Senior Chief Scott Rady, a veteran AST — he saved lives during Hurricane Katrina in 2005, which was one of the five deadliest hurricanes in US history — and school chief of the Coast Guard’s Aviation Technical Training Center in Elizabeth City, NC, USA. “Grown men are crying…

In movies, I’m always seeing guys lifting a girl up and having sex against a wall. I’ve tried it, but it doesn’t really work — is there some trick I don’t know about? TERRY L , J O H A N N ESBURG MOUSHUMI : Nope, there’s no trick to it, except being superstrong. Standing-up sex has lots of in-the-moment passion, but without a counter or some type of support, it’s not a position you’ll probably be able to hold for very long. That doesn’t mean you shouldn’t try it, though — it’s a great starting position. But you’ll want to move around, to the kitchen or the bedroom, after a few minutes. JENA: There are a few factors here you need to consider: 1) It’s Hollywood, so everything is…

Paleo nutrition — in case you’ve been living in a cave — involves eating only foods available in the Paleolithic Era (meats, seafood, fruits, veggies, eggs, nuts, seeds, unprocessed oil). Still, the plan is as popular as ever. The relative plainness of “prehistoric” fare can make eating like early Homo sapiens a challenge. But with a little creativity, you can turn all your favourite foods — from hot wings to fajitas to burgers — into equally tasty Paleo treats. Here’s how to modernise the most “old-school” diet ever. Paleo Fajitas MAKES : 3 SERVINGS INGREDIENTS FOR MEAT • 450g organic skirt steak • tomatillo salsa FOR RUB 2 chipotles, soaked in water 30 minutes ¼ cup olive oil ¼ cup lime juice 1 bunch cilantro, chopped 1 tbsp black pepper…

It’s simple: Texting at the wheel doesn’t just distract you a little or take your eyes off the road for a few insignificant seconds. It also short-circuits the part of your brain that keeps you driving in a straight line on the road. And not even an ace car jockey like you is a match for a brain that’s gone AWOL. Researchers from the University of Houston, USA, hoping to learn why drive-texting is so deadly (see the frightening stats below), put students in high-fidelity simulators and distracted them with texting as well as complex and emotional questions. In all cases, their car handling became jittery — but only texting caused dangerous lane deviations and unsafe driving, because it severed the hand-eye connection needed to activate the “sixth sense” that…

Everything you need to make life work for you • Poke bowls are so popular in their Hawaii homeland that even liquor stores sell them fresh. But unless you’ve spent time in the American State of Aloha, you probably haven’t heard of them. That’s about to change. The term poke (POH-kay) means to section, slice, or cut. And that’s exactly what you’re getting with a poke bowl — a raw salad that combines tuna with fresh veggies and a bed of grains such as brown rice. Together, the bowl contains everything you want afte…

Scientists have long known that spices are terrific health boosters: They have antioxidant properties, they’re great for your heart, and they can reduce inflammation. But they’re also now seeing a link between spice consumption and increased brain function. “It boosts signalling power — how the brain sends messages to the rest of the body”, says Drew Ramsey, MD, of the American Columbia University College of Physicians and Surgeons, author of The Happiness Diet. Here are the ones to eat right now. 1 Turmeric WHY IT’S GREAT Ramsey says this is the No. 1 spice that South African men should get more of for its antioxidants and its ability to foster brain growth. HOW TO EAT IT Add a pinch to scrambled eggs, roasted vegetables, Indian food, or soups. Turmeric can…

WWhat sparked your interest in fitness and inspired you take it to the level of competing in Pro level fitness shows? I loved playing rugby when I was young and I really wanted to be the best player I could be. I knew that being bigger and stronger would help. I noticed the physical response and changes in my body. Due to an injury however, I had to stop playing rugby, and therefore decided to begin competing in fitness shows. I’ve been hooked ever since. Is there anyone in the fitness industry who inspires you most, and why? Calum von Moger. He has such a relaxed view on training and dieting, yet he still does what needs to be done at the end of the day. I like seeing top…

• Now’s your chance to make your own seriously tasty punch. We’re not talking about simply spiking a bowl of juice, or fermenting random fruit in old ice cream containers for weeks in an attempt to make your own homemade cider. The traditional punch bowl has had a recent surge in popularity, this classic concoction — considered by many to be the world’s first cocktail — really is the perfect party drink. TRY THIS… Blood Orange Thai Chilli Punch 1 750 ml bottle silver tequila 1 375 ml bottle orange liqueur 2 cups blood orange juice (Can’t find it? Use OJ and pomegranate juice instead.) ½ cup lime juice 1 cup sparkling water 1/3 cup Thai chilli simple syrup 2 oranges, washed and thinly sliced 1 lime, washed and thinly…

STYLE|GROOMING THE BETTER WEATHER RESISTANT COAT Mountain Man Fight the cold and steer the wind in the opposite direction with this near weatherproof limited edition faux sheepskin and fleece coat from Topman. It’s the perfect addition to any winter wardrobe. This durable piece with its timeless mountain man appeal is a definite must-have for the discerning man. Jacket: TOPMAN R1 999; Jersey: ZARA R429; Jeans: H&M R329;bShoes: ZARA R1 299; Belt: H&M R249; Watch: BELL AND ROSS R130 000. THE BETTER ESSENTIAL LEATHER Smooth Operator Leather jackets have become an essential for us all. Often adorned with studs and more than one unnecessary zip or pocket, we’ve decided to leave ‘complicated’ behind. Opt for a simpler and smoother styled jacket like this age-treated faux leather biker from ZARA. It’s guaranteed…

Sunday 1) Cook up a big Pork Roast Rub the loin with a mix of garlic, rosemary, thyme, and sage or black pepper; set in a potjie with apple and red onion wedges. Roast till internal temp is 65° (about 45 minutes); the centre will be pink, and the pork juicy and flavourful. Serve with sautéed asparagus and quinoa. SMART MOVE : Buy enough asparagus for a few meals. To keep it fresh, stand it in a glass with 5 centimetres of water; cover loosely and fridge it. Monday 2) Pack it into Cheesy Quesadillas Marinate red onions and All Gold diced tomatoes with some chillies for 5 minutes. Add sautéed mushrooms, chopped zucchini, and/or canned beans. Heat 2 tortillas or wraps in a non-stick pan; fill ½ of each…

AS ANY TRAINER WILL tell you, there are many different kinds of strength: Explosive strength, relative strength, maximum strength, and so on. But for the purposes of this test, we’re singling out grip strength. And that doesn’t mean just a strong handshake. The act of gripping really heavy things engages muscle systems far from your fingertips to your shoulders. “It’s one of the best predictors of total strength”, says Stefan Underwood, one of the top performance specialists at American-based elite training centre Exos – the workout home to everyone from American sports stars to Chinese athletes training for the Olympics. Underwood knows strength first-hand, having personally worked with more than 20 first-round NFL draft picks (including current LA Rams running back Todd Gurley and former No. 1 overall pick Jadeveon…

Hex-bar Deadlift WHY: The hex-bar deadlift (aka “trap bar” deadlift) engages 90% of your muscle — more than any other exercise — which makes it the single greatest way to improve your explosive power and raw strength, says elite NFL trainer Ryan Flaherty. HOW: With your feet hip-width apart, bend your knees and hips back and grip the middle of the handles. Keep your chest “proud” — with your back straight and your shoulders back. Take a deep breath, brace your core, and drive your heels into the floor as you lift the bar. Squeeze your glutes as you lock out your hips — don’t hyperextend — then lower the bar back to the floor. Burpee to Target WHY: There’s a reason this body-weight move shows up in boot camps,…

Your better-body blueprint Ever wanted to taunt your opponents at the gym like they do in the WWE? How about building a back, or chest, or forearms as big as Cena’s? Learn from the charismatic demeanour of a world-wide wrestling icon how to purposefully advance your own strength and performance. Be the kind of guy that challenges yourself in every workout, pulling off that last rep like Cena doing a finishing suplex - hoisting men larger than he is high into the air. Let Men’s Fitness teach you how to channel your inner beast and push yourself harder, and further than ever before. We’ve got the routine that’ll help morph you into a living legend, all you need is the aggression and vigour. Get ripped How It Works • Our…

• When you “can’t commit” to working out, is it because a) you don’t have time, b) you don’t have enough equipment, or c) both? If you said yes to any of those, it’s time to rethink your routine — and, frankly, lose the excuses. Because the truth is, even if you have only one weight and just a few minutes, you can still get ripped with these kick-ass routines. So next time we test you, let’s hope you have the right answer. How It Works • We have three workouts for you. Pick the one that’s right for the equipment and space you have access to — for example, if you find yourself training in your mother’s garage with the rusty dumbbell she uses as a doorstop — or,…

• Bet right now you’re feeling pretty curious yourself, huh? So here’s the deal. Researchers from the Florida State University in the US asked 278 heterosexual newly-wed couples to keep a sex diary of the frequency and quality of their sex during a two-week period. They also completed a personality profile measuring conscientiousness, agreeableness, openness to experience, neuroticism, and extraversion. When analysed, the diaries showed that how frequently the couples had sex (the average was three to four times in two weeks) depended on the personality of the woman: In the couples who had sex the most often, the woman was more agreeable or open to new Smokers Make Le$$ Money • Healthy lungs not enough incentive to quit? How about a healthy bank account? Smokers don’t just pay through…

If you deadlift or perform Olympic lifts (snatches and cleans), you’ll reach a point when the weight is too heavy for you to control it with a conventional overhand grip. At that point, lifters often switch to an alternating grip — one palm facing down and one facing up — for more support, or they use lifting straps. The problem with the alternating grip is that the imbalanced hand positioning can cause the bar to twist away from your body during a rep, hurting your back. The problem with straps is that they do too much of the work for you, securing the bar without maximum use of your grip muscles. Enter the hook grip. Push your palm into the bar, and then wrap your thumb around it first. Now…

Tips and tactics for living smarter r RIGHT WHEN YOU’RE getting used to a “no-carb” world, along comes a weight-loss trend even more difficult than forgoing bread: Forgoing food. Intermittent fasting (cycling between periods of fasting and eating) is the latest dieting craze to devour pop culture. The most buzzed about version is the “5:2” fast: Five days a week you eat like a normal human being, and the other two you, well, basically starve yourself. American talk show host Jimmy Kimmel used the 5:2 to shed kilos, and a small army has joined him. To visit 5:2’s website is to visit some sort of online tent revival: “It’s very easy to do and to maintain!” gushes one dieter. Another enthuses, “It makes me feel healthy and energetic!” According to…

JOHN VARVATOS 1) DARK REBEL RIDER NOTES: Saffron, rockrose resin, Russian leatherN PERSONALITY: Rebellious WEAR IT: Racing your motorcycle RALPH LAUREN 2) OUD NOTES: Guaiac wood, incense, oud PERSONALITY: Prosperous WEAR IT: At your country house $240 (3.4 OZ), RALPHLAUREN.COM GIORGIO ARMANI 3) CODE PROFUMO NOTES: Green mandarin, nutmeg, leather PERSONALITY: Confident WEAR IT: For date night SALVATORE FERRAGAMO 4) TUSCAN SOUL LA CORTE NOTES: Jasmine, vanilla bourbon, white amber PERSONALITY: Artistic WEAR IT: To push the envelope EX NIHILO 5) AMBER SKY NOTES: Coriander, amber, sandalwood PERSONALITY: Sensual WEAR IT: Out for a night in Paris AGONIST 6) ONYX PEARL NOTES: Arabian oud, heliotrope, white musk PERSONALITY: Free spirited WEAR IT: To brighten up a brisk night Why let the season go out with a whimper? With a little…

• Imagine prepping just one healthy, tasty, muscle-building protein like chicken, pork, or beef, then turning that into seven days’ worth of meals that take almost no planning, very few ingredients, and — except for the first day — no more than 15 minutes to make. Impossible? Not when you use these simple suggestions we’ve put together with the help of American Chef, Author, and TV personality James Briscione, Director of Culinary Development at the famed Institute of Culinary Educati…

Sunday 1) Cook up a nice, big Rump Roast Season a 2.5-kilogram rump roast with salt/pepper, then sear in a potjie on the coals. Add beef broth and roast at 170° till the internal temp is 70° (about 40 minutes). Simmer the roast juice in a pan with some soy sauce till it thickens. Serve roast with sauce, steamed broccoli, and brown rice or quinoa. SMART MOVE : To save time, buy fresh broccoli florets (the freshest broccoli is purplish, with no brown spots) not a whole head. They’re a bit pricier, but — no chopping. Monday 2) Add it to a Veg & Grain Bowl In a bowl, mix a can of chickpeas, chopped cucumbers and green onions, grape tomatoes, lemon juice, and instant couscous. Cube some beef, steam…

FLEXIBILITY IS ABOUT more than just touching your toes. Rather, it’s the ability to control your entire range of motion, whether you’re loading a squat or holding the yoga warrior pose. Having great flexibility is one of the most important building blocks to achieve great, well-rounded fitness. So remember: You may poke fun at your buddy who skips leg day, but you should never let a bro miss his flexibility work. THE TESTS Overhead squat HOW TO DO IT: Stand facing a wall with your toes five centimetres away from it, raise your arms overhead, and do an unweighted squat. GOAL: Squat without touching the wall with your hand or hands. Active straight-leg raise HOW TO DO IT: Lie flat on your back in a doorway, positioned with the doorjamb…

Three sets of 10 single-leg deadlifts will cook your core, back, and shoulders and cement your balance. THE BEST WAY TO SIZE yourself up against other dudes in terms of raw power is with an old track-and-field event that was so boring the Olympics retired it in 1912: The broad jump. Because, while strength is for moving weight around, power is for moving it quickly and forcefully. The broad jump, which requires elements of strength and speed and shows your ability to displace your mass against gravity, is the purest test of that. THE TEST Broad jump HOW TO DO IT: Stand with your toes on a line. Pick a visual in front of you and jump towards that, hammering your arms back quickly as you leap. Pretend you have…

Wise up Send your questions to ask@mensfitness.co.za I keep hearing that prawns are dirty or that fishing for it hurts the environment… so, should I stop eating it entirely? TIMB,CAPE TOWN “Absolutely not! Shrimp is a great source of protein, vitamins, minerals, and fatty acids”, says Kristy Del Coro, a Senior Culinary Nutritionist for American food watchdog group SPE Certified. But not all shrimp is created equal, she adds, so you need to buy wisely. Some facts: There are two types of shrimp: farmed and wild-caught. Farmed is raised mainly in Asia — often in filthy waters — so it can be full of germs and parasites (Consumer Reports recently found harmful bacteria, like E.coli, in 60% of raw imported farmed shrimp) and/or antibiotics, disinfectants, and pesticides. Wild-caught shrimp isn’t…

TAKE A MASTER CLASS FROM OUR NO -NONSENSE How should a smart guy think about a Financial Manager handling his money? BRIANM. JOHANNESBURG Do you perhaps believe the myth that all Financial Managers are only out to make a quick buck, or looking for the next victim to rip off? Well, that’s just rank BS. But before you hand over your life savings to a broker, do your research. Do you want to invest, trade, or do a combination of both? If you want to invest, make sure your adviser has ideas beyond throwing your money into a mutual fund. You can do that yourself without paying two fees (his and the mutual fund’s). If you want to trade, ask him how current events will affect various stocks. If he…